|Nutritional Guidelines (per serving)|
|Servings: 8 Fillets (4 to 6 Servings)|
|Amount per serving|
|% Daily Value*|
|Total Fat 4g||5%|
|Saturated Fat 2g||9%|
|Total Carbohydrate 24g||9%|
|Dietary Fiber 2g||6%|
|*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.|
The flounder is a flatfish from the order Pleuronectiformes, meaning they have both eyes on the same side of their head. Any fish caught off the US coast and labeled "sole" is actually a flounder. Sole is a good substitute for flounder.
Flounder is a thin and flaky, delicate fish with a rather sweet seafood-like flavor. Because the fillets are usually quite thin, it is often stuffed, rolled, and baked.
In this recipe, flounder fillets are deep fried to perfection with a biscuit mix and cornmeal coating.
Gather the ingredients.
Heat the oven to 200 F (this is to keep fried fish warm while frying subsequent batches).
Place the flounder fillets in a shallow baking dish; pour in enough milk or buttermilk to cover the fillets and then set aside.
In a mixing bowl, combine the pancake mix or baking mix and cornmeal; stir to blend.
In a deep heavy skillet or sauté pan, heat about 1 1/2 to 2 inches of oil to 365 F (185 C). If you don't have a deep-fry thermometer, toss a 1-inch cube of bread into the hot oil. It should turn golden brown in 1 minute.
Using a colander, drain the fish.
Then, dredge each piece in the baking mix and cornmeal mixture, coating the fillets thoroughly on both sides. Shake off any excess.
Add the fish fillets to hot oil and fry.
Turn once after about 2 minutes, until golden brown and crisp on both sides (about 4 minutes total). Fry a few at a time to keep the oil temperature from dropping. If the temperature drops significantly and does not recover quickly, the coating will absorb more oil.
Drain the flounder fillets on paper towels and sprinkle lightly with salt, to taste.
Transfer the fried fish to a rack in a baking pan and keep warm in the preheated oven for up to 20 minutes, if desired.
Serve fried flounder hot, garnished with lemon wedges and parsley sprigs, if desired.
- If you don't have baking mix, substitute 1 cup of flour, 1/2 teaspoon of salt, and 1 teaspoon of baking powder. Thoroughly cut in 1 1/2 tablespoons of cold butter or shortening with a pastry blender or your fingers.
- Quick Tartar Sauce: In a small bowl combine 3/4 cup of mayonnaise with 4 tablespoons of finely chopped sweet (bread and butter) pickles or sweet pickle relish and 1 tablespoon of lemon juice. Mix well to blend ingredients. Cover and chill until serving time.